Black Bean Veggie Burger Recipe

This delicious, gluten-free, vegan black bean veggie burger recipe was curated by my dear friend Lauren Lobley of Delectable You and is inspired by my Lean Fit & Strong 30 Day Healthy Living Program.  These burgers are perfect vegetarian summer meal and uses Arbonne’s amazing carb-free vegan Daily Protein Boost powder*.

Ingredients
  • 1 scoop Arbonne Protein Boost powder*

    Arbonne's amazing carb free Daily Protein Boost = pure vegan, alkaline protein and no carbs

    Arbonne’s amazing carb free Daily Protein Boost = pure vegan, alkaline protein and no carbs. The Boost provides extra protein in this black bean veggie burger recipes and works well in other similar recipes.

  • 1/2 cup gluten free oats
  • 1/2 a red pepper, small diced
  • 1/4 a red onion, small diced
  • 3 cloves garlic, minced
  • 2 tbsp extra virgin olive oil – first cold pressed is best!
  • 1 tsp garlic powder
  • 1/2 tsp cumin
  • 1/2 tsp curry powder
  • 1 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tsp chilli powder
  • 2 15oz cans black beans, drained and rinsed – try to use organic BPA free black beans
  • 1 cup brown rice, cooked (or quinoa)

*In this Black Bean Veggie Burger, we are adding Arbonne’s Daily Protein Boost, an amazing vegan protein powder with only three ingredients: pea protein, rice protein, cranberry protein.

Directions

Preheat oven to 375

  1. Warm the oilve oil over medium heat. Add the red pepper, onion and garlic and sauté until tender (about 5 minutes).
  2. In a food processor, combine powder, oats, spices, sautéed peppers and onions and garlic, and black beans. Pulse until coarse.
  3.  Pour into a bowl and fold in the rice. Using a 1/2 cup measure, scoop out the burgers and flatten on a baking sheet. Bake for 15 minutes, rotate, and then bake another 15 minutes. Enjoy!
Notes & Tips
  • Instead of regular bread as bun, try cabbage or collard leaves for kapha, gluten-free bread for pitta and grilled portobello mushroom for vata.
  • For Kapha sensitivities – this recipe is ok in moderation, but add 2 scoops of protein instead of one and one 1/4 cup oats;
  • For Pitta sensitivities – omit chilli pepper and use fresh garlic instead of powdered;
  • For Vata sensitivities -omit or reduce chilli pepper and substitute black beans for cooked lentils (soak lentils over night before using); Vata has a hard time digesting beans.
  • The Arbonne Daily Protein Boost works well in all veggie burgers, alfredo style sauces and also in smoothies, pancakes and other baked goods because it has a neutral flavour. Note, according to Lauren, this protein powder has a tendency to neutralize sweet and salty taste, so you may need to compensate.

Related

Simple plant-based food plan

We are 20 Days into our Lean, Fit & Strong online body & mind sculpting program and it is going great! This is the simple plant-based food plan I recommend for better health, weight management, faster metabolism, stronger digestion & more energy. (click here for more info on the next program)

Yasmin’s Simple Plant-Based Food Plan –  the main principles

It’s kind of a system. 

  1. Routine: 3 meals + 2 snacks + water & herbal tea = awesome for digestion & energy – Eating at the same time daily and limiting the variety of food you eat trains your body & digestive system.
  2. Choose whole foods vs packaged food: Fresh fruit & veggies, high quality first cold-pressed oils, seeds, super foods,
    whole grains (low or no gluten), lentils, organic eggs (& meat) –  Instead of counting calories, count nutrients!
  3. Plant-based: For good health, make 80-90% of your diet plant-based;
  4. Replace the following:
    • Dairy from cows (hard to metabolize) –> Goat & sheep milk / cheese (easier to digest), almond milk, coconut milk, rice cheese, etc.;
    • Wheat (inflammatory) –> Kamut, Quinoa, Rice;
    • White sugar (garbage for you) –>  Maple syrup, small amounts of dried fruit.
  5. Don’t drink calories unless you make the juice yourself (and even then dilute juice by half); Drink plenty of water, herbal tea between meals; (The occasional glass of wine or cup of coffee is ok as long as you don’t depend on it daily);
  6. Take time to eat: Focus & enjoy! This alone will solve 75% of your health issues.

Meal plan

{Please note: For a personalized program, book a private consultation with me. Insurance receipts issued under naturopathy.}

DAY START :  Have warm water or water at room temperature first thing in the morning. I usually add a scoop of Green Balance from Arbonne (greens + antioxidants) and lime juice to my water.

080a2d9b-0e13-4c8f-a5bf-03b2695e5dfeBREAKFAST PLAN
Smoothie : Vegan Protein powder* + Fibre Boost* + 1-2 fruits +  2 veggies + Almond or coconut milk (unsweetened) + water;
Warm cereal: Oatmeal (gluten-free) or quinoa + seeds + coconut oil + 1 fruit (berries);
Eggs (2-3 egg whites & 1 yolk) or scrambled tofu (sautéed in olive oil with garlic and/or onions, sea salt & turmeric) + black beans or lentils + 2 veggies.
* I recommend the protein and fibre from Arbonne. The products are fantastic. Shop now

b4ec5340-4264-41c2-ba1a-ca56a1ea6c8a

 

LUNCH PLAN 
Lunch Bowl:  Grain (rice or quinoa) + 3-4 steamed veggies + protein (seeds, nuts, lentils, tofu, organic chicken, wild caught fish or egg)
Soup or Stew: Lentil soup, vegetable bean soup, chicken vegetable (bone broths are good too)
Salad (if you can digest): 1-2 leafy greens (baby kale, spinach, arugula) + 3-4 veggies + protein

 

7e8a82ca-4634-4908-b776-21db7732f546DINNER PLAN
Keep it light  See lunch suggestions, but keep it light and finish eating by 8pm latest.
Plant based Make sure that two out of three meals are vegetarian. (Animal protein should represent only a small portion of your daily consumption.)

 

SNACKS & SWEETS
Super Food Trailmix : Walnuts, Almonds, Pumpkin seeds, Sunflower seeds, Goji berries, coconut, raw cocoa nibs, etc.c17ef93e-d1d4-45c4-aba8-a647bc8da0d8
Veggies & hummus
Organic Dark Chocolate:  70-80%
Fruit: Apple, berries, Sweet Orange, Grapes (max 2-3 fruit a day)
Arbonne Protein Powder with water – so quick & tastely – nice texture
Arbonne Protein Snack Bars – 
10g of protein, only 5g of sugar, vegan & gluten-free

 

Related:

 

Super Smoothie Recipes

I admit I am not a breakfast person, so smoothies are a great way to enjoy lots of fresh produce, good fats and super foods in one delicious easy to go meal. I post my Super Smoothie Recipes on Instagram, #yysmoothies. Here are some of my favourite nutrient dense smoothies:

TIP:  It’s all about the blender.  You’ll see below that I often add veggies and other tough things to blend, but if you invest in the right blender, it makes everything creamy and smooth!

IMG_7116

Gentle Green Low Carb Smoothie :  Simple yet fantastic! 

  • Romaine Lettuce – 4-5 branches
  • Zucchini – 1 small
  • Pear – 1/2 – 1
  • Green Apple – 1/2
  • Celery – 2 sticks
  • Daily Protein Boost from Arbonne *
  • Almondmilk – unsweetened – 1 cup
  • Cinnamon – just to taste

* I am thrilled with this new Daily Protein Boost from Arbonne! It has a neutral flavour and a smooth, creamy texture. Just three ingredients: pea protein, rice protein & cranberry protein!  (Only available in the US for now…)

 

IMG_7685Deep Red Super Smoothie Reciperich in antioxidants & delicious!  

  • Beet – sweet & raw – 1 medium sized
  • Blueberries  ~ 2/3 cup of frozen or fresh
  • Acai berry powder – 1 tbsp (I use the one from Organic Traditions)
  • Banana – 1
  • Avocado – 1/4 – 1/2 ripe avocado
  • Lemon – wedge with peel (make sure to wash it well first!)
  • Cultured Coconut Yogurt – plain
  • Chia seeds – 1 tsp
  • Cocaopowder – optional
  • Vanilla or chocolate vegan protein powder from Arbonne*
    +  Add about 1 cup of water or almond/ coconut milk to blend

* I love this protein. It has a smooth texture and great taste even when it is just mixed with water!  (No soy. No whey.) 

 

 

IMG_6693Best Ever Green Power SmoothieNut free and insanely good! 

  • Organic Baby Kale – big handful
  • Zucchini  – 1/2
  • Mint – 2-3 sprigs (no stems)
  • Parsley – handful
  • Fennel Greens – from one fennel
  • Ginger – small piece
  • Avocado – 1/2
  • GojiBerries – 1/2 cup soaked in water ~ at least 1 hour before (I soak mine over night)
  • Pear – 1
  • Coconut Milk – 1/2 cup
  • Tahini – 1 tbsp
  • Arbonne Greens Balance* – 1 scoop
  • VeganProteinPowder Vanilla by Arbonne – 1 – 1/2 scoops
  • Raw honey (optional) – just a drop

I am a serious fan of the Arbonne Greens Balance powder because it’s not just greens. It has yellows (pumpkin, carrot, mango, etc.), reds (beet, pomegranate, acerola berry, etc.), blues (concord grape, elderberry, blueberry, etc.) as well as chia, flax and quinoa. We start every morning with our greens! If it’s not in our smoothie, we just blend it with water!

 

IMG_6327

 

Dark Mocha Coco Super Smoothie : Crazy good and energizing! I think this one is my all time favourite.

  • Goji berries – 1/2 cup (pre-soaked and soft – use the water too)
  • Blueberries – 2/3 cup (frozen ok)
  • Banana – 1
  • Coconut oil – 1 tsp – 1 tbsp
  • Coconut flakes – 1 tbsp (or more)
  • Maca – 1 tsp (I use the one from Vega)
  • Raw cacao nibs  – 1/4 cup
  • Chocolate vegan protein power from Arbonne – 1 – 1/2 scoops
  • Espresso – 1/2 – 1 sachet of the micro powder from Oregano Gold *

* If you or someone you know is a rep for Oregano Gold, please get in touch with me. My former rep is MIA and I miss my coffee!  Thank you!

 

 

IMG_2322Punk Super Smoothie for Immunity – It has kind of a cremesicle vibe to it!

  • Mango – 1/2 a fruit
  • Carrot – 1-2
  • Banana – 1
  • Chia seeds – 1 tsp
  • Turmeric – 1/4-1/2 tsp
  • Ginger – tiny piece
  • Tahini – 1 tsp – 1 tbsp
  • Vanilla vegan protein power from Arbonne – 1 – 1/2 scoops
  • Ashwaghanda powder – 1/2 tsp *
  • Almond milk or other non-dairy milk to blend ~ 1.5 cups

 

* Ashwaghanda is a powerful, yet gentle ayurvedic herb that is high in antioxidants and vitamin C and yet, it non-acidic and easy on the stomach. It’s easy to find in most health food stores. 

If you enjoyed this post, I believe you will love my Super Smoothie Workshop on Sunday June 12, 3-5pm at Loft108 in Old Montreal. I will offer lots of tips and tricks and of course, you’ll get to taste everything! Click here for details and to register.

 

Related :

Recipe: Kamut Blueberry Scones

I am not into fussy food/meal prep and I don’t like spending lots of time in the kitchen, but being pregnant, I especially need nutrient dense food. I love this Kamut Blueberry Scone recipe*! It is easy and amazing! The scones are very impressive, delicious and could be great for breakfast, brunch or afternoon tea.

IMG_6767

Aren’t these Kamut Blueberry-Lemon scones pretty? Perfect to #nourishthemama :)

Ingredients: 

  • Kamut flour (or gluten-free all purpose) – 3 cups
  • Oats- 1/2 cup (use minute or quick cook oats)
  • Baking powder – 2 tbsp (heaping)
  • Maple sugar or other dry sweetner – 2 tbsp
  • Sea salt – 1 tsp
  • Coconut oil  1/2 cup – cold (in solide form)
  • Lemon zest from the whole fruit
  • Blueberries 1 1/2 cups – frozen ok
  • Organic eggs – 1 for batter, 1 for glaze*
  • Almond milk or other milk of choice ~ 1 1/4 cup

Directions:

Preheat oven to 400°F/200°C and grease baking sheet with coconut oil.

Sift kamut flour into a large bowl and add oats, baking powder, maple sugar and salt. Next, mix (cold) coconut oil into flour mixture with your fingers until it looks like coarse breadcrumbs. Then add in lemon zest & blueberries (even if they are still frozen).

In a measuring cup, beat one egg and add enough milk to reach about 1 1/4 cup (300ml). Then, make a hole in middle of the flour mixture and pour in the milk/egg. Use a fork to slowly stir flour and milk together. Finish mixing by with your hands, creating a dough – add milk or flour as needed to achieve the right consistency.

On a clean & lightly floured surface, pat the dough into an oval shape that’s about 1.5″ or 3 cm tall. Now use a small glass to cut out rounds, and place them on greased baking sheet.

Once scones ready to be baked, glaze the top of each round with beaten egg or egg white and sprinkle a little dry sweetener on top.

Bake scones for about 15 to 20 mins or until lightly golden – test with a fork.

#NourishtheMama and everyone in the family by serving these beauties warm with jam, almond butter and/ or ghee.

* I adapted this recipe from one found on foodloveswriting.com.
**I am pretty sure you can make a vegan version with egg replacer.

Related articles:

3 Ways to Boost your Immunity System

As a kid and even as a young adult, I would almost always be sick over the Holidays. If only I knew about ayurveda then, I likely I could have prevented many stomach flus, bouts of food poisoning, colds and fevers. Luckily, I now have a much greater understanding of the body, so I am able to stay healthy during flu season. And I am happy to share some of my ayurvedic secrets with you to help you boost your immunity system naturally, so you can fully enjoy the season’s festivities.

Holidays are a time for celebration, big meals and travel. All great things, but add them together and wrap them in stress and our digestion and  immunity system gets overwhelmed.  Our normal eating habits are often askew this time of year and we tend to overindulge with sugar, alcohol and heavy food. The weather also affects the strength of our agni, or digestive fire.  During winter, our digestion ‘cools’ and slows down as the outdoor temperature decreases. This also means our metabolism weakens and so does our resistance to bacteria and viruses.

Here are three ways to boost your immunity and combat the first signs of a cold or flu:photo (8)

PREVENTION

– Eat regular meals in and a calm state. Plan and prepare healthy meals that give you energy before you are starving and willing to eat anything.

– Drink a daily tonic of hot water, lemon, turmeric (1/4 tsp of dry turmeric) and honey (1/2 tsp) – photo beside. You can also add ginger to this tonic. Chyavanaprash, a jam-like blend of 40 herbs and spices in honey and ghee, is another excellent preventative remedy.

– Take Amalaki. It’s a gentle ayurvedic herb that is super high in vitamin C and is non-acidic.

 

TREATMENT

– At the first sign of a sore throat, gargle with apple cider vinegar, honey and warm water. You can also gargle with turmeric, honey and warm water.

– Clean and clear your sinuses using a netti pot, a small little tea pot looking thing filled with warm water and a pinch of sea salt. Tilt your head forwards and to the side as you pour the saline solution into one nostril allowing it to flow out the other into the sink or bathtub. Do this  at night only. Afterwards, lubricate sinuses with warm sesame oil.

– Augment intake of vitamin C and turmeric. If hungry, eat small meals and favour warm herbal teas and soups.

RECOVERY

– Eat kitchari (click here for recipe) for three – five days following your cold or flu. It’s the best food to get the digestion back on track. Then slowly add in small amounts of foods from your regular diet. Dairy, sugar and alcohol should be the last things reintroduce.

– Dress warm, even inside (wear slippers) and stay hydrated.

– Avoid eating anything cold or raw, especially ice cream or iced water with a meal.  It will decrease the effectiveness of your digestion and immunity.

Above all, rest well and take care of yourself.  The best time to fight a cold or flu is before it’s full blown. You will recover much faster and conserve your energy throughout the Holidays.

 

Related articles:

Stomach Flu Natural Remedies

10 Ways to Improve Digestion

What is Ayurveda?

What’s my dosha

Morning Yoga by the Lake Recipes

If you need some inspiration for breakfast, our Morning Yoga by the Lake students shared a few of their favourite breakfast recipes.  Bon appétit!

Sunshine Oatmeal – Prepared by Carlo Kuhlenschmidt

The inspiration for this recipe came to me during the MYBL practice!
I have a sweet tooth, and I always make a sweet or rich steelcut oatmeal recipe. Two of my     faves are   maple, pecan and raisins, or “PB&J” oats! Yasmin mentioned she doesn’t particularly enjoy sweet foods in the morning, which got me thinking: “Does oatmeal always have to be sweet?” That evening, with that thought in mind, and looking at what I had in the fridge and pantry, I came up with this new favourite! Credit to my friend Kat who helped me come up with the recipe’s name when she tried it and said: “Mmmm, tastes sunny!”It was meant to be. Sunshine Oatmeal + Morning Yoga by the Lake.

7f76d6edc1e43fa37a9ac189658280fe-1Ingredients (Serves 2-3):
– 1/2 cup of steelcut oats
– 1+1/2 cup of filtered water
– Pinch of sea salt
– 1.5 TBSP of coconut oil
– half a large ripe banana, or 1 small ripe banana
– 1-1.5 TBSP of fresh lemon juice
– lemon zest of 1/2 a lemon
– 3 TBSP of unsweetened shredded coconut
– 2 TBSP of goji berries + 3-4 TBSP of filtered water

1. Place goji berries in a small bowl and cover with 3-4 TBSP of water. Set aside. This makes the goji more plump and tender
2. In a small-medium pot, bring water to a boil
3. Add steel cut oats and pinch of sea salt; bring back to a boil, stir with a wooden spoon
4. Lower the heat to medium, or a slow rolling boil. Cook uncovered for 15-18 minutes. Only stir occasionally, allow the oats to simmer. Turn the heat lower if the oats appear to be drying too fast. Cook the oats more for softer, well done, or less for chewier, more texture.
5. Slice banana into half-inch pieces and add them to oats. Thoroughly mash and mix it in with the oats using wooden spoon.
6. Remove from heat. Stir in the lemon juice and lemon zest. If oats are too sour for your taste, sparingly add either raw sugar, coconut sugar, or agave syrup
7. Stir in the coconut oil
8. Drain excess water from goji berries bowl. Garnish oats with goji berries and shredded coconut
Enjoy hot or cold! It’s refreshing on a hot, summer morning!

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Zucchini Spice Muffins – Prepared by Sue SnyderDSC_0274

Yield: 24 large muffins

Ingredients:
– 1/2 cup unsalted butter (vegan option: ½ cup coconut oil)
– 1 ½ cup coconut sugar or organic cane sugar
– 3 large eggs (or vegan egg replacer)
– 2 teaspoons vanilla extract
– 3 cups grated zucchini
– 3 cups whole wheat pastry flour (or gluten-free flour blend)
– 1 1/2 teaspoons baking soda
– 1/2 teaspoon baking powder
– 1 teaspoon salt
– 1 teaspoon cinnamon
– 1 tablespoon garam masala
– ½ teaspoon turmeric
– 1 cup chopped walnuts
– 1/3 cup black chia seeds (or poppy seeds)
– Zest of one lemon

1. Preheat oven to 350 F. Grease or line muffin tins. Beat butter or oil until fluffy, add, sugar, beat again. Add eggs, one at a time. Add vanilla, and then fold in zucchini.
2. In a separate bowl, mix flour, baking soda, baking powder, salt, spices. Mix well. Add dry ingredients to wet ingredients in two additions, stirring between additions. Do not overmix! Fold in nuts, seeds, and lemon zest. Divide batter between muffin tins and bake 25- 30 mins.
3. This makes a big batch! Consider freezing half for later or cutting the recipe in half.
Adapted from: http://www.101cookbooks.com/archives/my-special-zucchini-bread-recipe-recipe.html

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photo 5-3Recette de salade de fruits – Prepared by Laur Fugere

Ingredients:
– Petits fruits de votre choix: Bleuets, framboises, fraises coupées, raisins etc…
– Un quart de tasse de petits morceaux d’anis (au choix)
– Menthe fraîche
Sauce:
– Une ou deux cuillerée à table de sirop d’érable
– Une ou deux cuillerée à table de brandy ou autre alcool fort de votre choix
– Un soupçon de vinaigre balsamique très bonne qualité
– Un soupçon de sel
– Ajoutez un peu d’eau pour mélanger et adoucir les saveurs

Laissez macérer pendant quelques heures au frais

Vegetarian Autumn Recipes: Shepherds Pie, Ratatouille, Apple Crisp & Carrot Cake

Autumn is my favourite time of year. I love the crisp air, the colours and most of all the cozy harvest meals. Here are some of my favourite fall recipes: veggie shepherd’s pie, ratatouille, apple crisp and carrot cake. This dishes are perfect for a vegetarian Thanksgiving! (Ayurvedic considerations per dosha posted below each recipe.)

VEGGIE SHEPHERD’S PIE (à la Craig Bannerman)

  • YY_veg-sherpherds-pie2 c french lentils – soak for 1-2 hours before cooking
  • 1 red or white potato – cubed
  • 3 sweet potatoes or 1 butternut squash (or combo) – cubed
  • ~ 1/4 c Oilve oil
  • 2 small white onions – chopped
  • 3 garlic gloves – chopped
  • 1 bag spinach – chopped (or 1 block, 300 g, of frozen spinach – thawed)*
  • 1-2 corn – remove kernels of corn from cob
  • 1 tsp cumin
  • sea salt & pepper to taste
  • 3 tbsp organic ketchup
  • Optional: goat cheese (for topping); chili, saffron or any other spices else you like

Directions

  • Soak your lentils for a minimum of hour to soften them – I usually do this in the morning or afternoon.
  • Preheat oven to 400 degrees F.
  • Cube potatoes and/or squash and place on backing sheet covered in a light coating of olive oil.
  • Roast potatoes/squash in over for about 15 mins or until you can slide a fork in easy.
  • Once lentils are soaked, boil them in a big pot until they are soft enough to squish easily between your fingers – about 20 mins (amount of water doesn’t matter, you’ll be straining them.)
  • TIP: Add half a potato to the boiling lentils. Then discard potato piece when cooked. (The potato pulls out the farty/gasy quality of lentils– it’s a chemistry thing. This is especially important for Vata or people with weak digestion.)
  • Sauté onions and garlic on the stove with olive oil.
  • Mix cooked and strained lentils with sautéed onions, garlic cumin, ketchup and other spices if desired – set aside.
  • Once potatoes/squash are roasted, let them cool for 10 mins, then mash them in a bowl with salt & pepper.
  • Reduce oven temperature to 350 degrees F.
  • ASSEMBLY :
    • Place lentils as first layer in a large casserole dish.
    • Second layer is corn kernels and/or peas.
    • Third layer is chopped spinach.
    • Fourth layer is mashed potatoes and/or squash.
    • Optional topping: crumbled feta or goat cheese.
  • BAKE at 350 degrees for approximately 20 mins or until topping is lightly browned.
  • SERVE with a side of steamed greens like kale or broccoli and a smile!
  • PS…This dish can easily be frozen, thawed and reheated.

AYURVEDIC TIPS:  This is a fairly tridoshic meal. For Vata, leave out the corn and peas, and substitute the red potato for another sweet potato. *For Pitta, instead of spinach use a layer of collard, kale or swiss chard, and serve with salad or steamed kale instead of broccoli. For Kapha, leave off the cheese and use 3 red potatoes and 1 sweet potato. {More about ayurveda – how to know what dosha to follow}

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RATATOUILLE
(This recipe is inspired by one from The Globe & Mail. Thanks to Greg & Tanya for sharing.)

  • 2 onions – sliced fine YY_ratatouille2
  • 1 small eggplant – sliced fine
  • 3 zucchinis – sliced
  • 3-4 ripe tomatoes – sliced
  • 2 red peppers – cut in strips
  • 4-5 cloves of garlic – finely chopped
  • Handful of fresh basil – finely chopped
  • 2-3 tbsp fresh tarragon – finely chopped
  • 2-3 tbsp fresh oregano – finely chopped
  • 1 tbsp Dijon mustard
  • 2 tbsp balsamic vinegar
  • ~1/2 c Olive oil
  • sea salt & pepper to taste
  • 2 c quinoa – cooked

Directions

  • Preheat oven to 400 degrees F.
  • Slice onions first and place them in casserole dish covered in a small coating of olive oil.
  • Let onions brown in oven for 5-10 mins. (Set timer or check often)
  • Slice eggplant, zucchini and tomatoes, and set aside in large bowl.
  • Chop red peppers, garlic and herbs, and add these to the bowl.
  • Mix together mustard, balsamic vinegar, salt, pepper and about 1/3 c of olive oil.
  • Using your (clean) hands, toss vegetables with the dressing.
  • ASSEMBLY:  Spread veggies over roasted onions and place casserole dish back into oven.
  • BAKE for 40 mins to 1 hour or until lightly browned on top.
  • SERVE the rataouille over a bed of white quinoa garnished with fresh herbs. Enjoy!
  • PS… This makes an excellent lunch the next day!

AYURVEDIC TIPS:  For Vata, this dish is fine as is. For Pitta, use tomatoes that are sweet and in season. Also, add 1/2 tbsp of mustard instead of full tbsp and use less garlic. For Kapha, use only one zucchini and add 1/4 tsp of cayenne pepper to balsamic and mustard dressing. {More about ayurveda}

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VEGAN APPLE CRISP – best ever!

  • 6-8 apples – peeled and sliced (McIntosh and/or cortland are best for cooking)YY_apple-crisp
  • 1 tsp cinnamon – ground
  • 1/2-1 tsp lemon zest
  • 1/4 c maple syrup
  • 1  1/2 c rolled oats
  • 1/2 c kamut flour (or other whole grain flour)
  • 1/4 – 1/3 c coconut oil
  • 3 tbsp dry sweetener (can use organic cane sugar, sucanat, coconut sugar or 1.5 tbsp stevia – stevia is sweeter)
  • 1/4 – 1/3 c pumpkin seeds – dry roasted (If preferred, you can use other nuts or seeds instead.)
  • Optional: 1 tsp finely chopped ginger; coconut cream or ice cream.

Directions:

  • Preheat oven to 350 degrees F.
  • Peel and slice apples and place in large bowl.
  • Using hands, toss apples with 1/2 tsp cinnamon, lemon zest and maple syrup.
  • Place apple mixture into baking dish.
  • Mix together oats, flour, 1/2 cinnamon, dry sweetener, pumpkin seeds (+ ginger if desired) and work in softened coconut oil.
  • ASSEMBLY : Crumble oat mixture over apples.
  • BAKE at 350 degrees for approximately 45-50 mins or until topping is slightly browned.
  • SERVE as is or with a dollop of coconut cream or ice cream. Mmmmmmm….
  • PS… You can vary the amounts of sweetener. Use less if you prefer the crisp a bit more tart.

AYURVEDIC TIPS:  For Vata, this dessert is good as is, but avoid eating it with ice cream. For Pitta, leave out the ginger. For Kapha, desserts should be enjoyed in small amounts and in moderation. Helpful tips for kapha include reducing the sweetener, adding some ginger and serving it plain. {More about ayurveda}

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{JUICED} CARROT CAKE
This recipe works best when you use the left over carrot pulp from making carrot juice.  

  • 1 c kamut flour (or other whole grain flour) YY_carrot-cake
  • 1 tsp baking soda
  • 2 tsp baking powder
  • 1/2 tsp sea salt
  • 3 tsp cinnamon – ground
  • 1/2 tsp nutmeg – ground
  • 2 organic eggs or vegan equivalent (2 tsp ground flax seeds + 6 tsp hot water)
  • 1/2 c coconut oil
  • 3/4 c organic cane sugar or sucanat
  • 1 tsp vanilla
  • 2 c carrot pulp
  • 1 tsp fresh ginger – finely chopped
  • Optional:  1/3 cup pumpkin seeds or sunflower seeds –  crushed; handful of whole seeds for topping.

Directions

  • Preheat oven to 350 degrees F.
  • Grease one baking dish (~ 9″ x 9″) with coconut oil.
  • Mix together together flour, baking soda, baking powder, salt, cinnamon and nutmeg in a bowl.
  • In a larger bowl, whisk together eggs (or vegan egg replacement), oil, sugar and vanilla.
  • Mix dry ingredients with wet mixture – stir well.
  • Using hands, mix in carrot pulp, ginger and if desired, add crushed seeds.
  • ASSEMBLY : Pour batter into greased baking dish and sprinkle whole seeds on top.
  • BAKE at 350 degrees for approx. 45 to 50 minutes. To test if ready, insert a toothpick or fork – it should be clean when you pull it out.
  • SERVE as is or covered with your favourite icing. (I like this recipe plain or with a light lemon juice and icing sugar glaze .) Soooooo good!

AYURVEDIC TIPS:  For Vata, all good like this. For Pitta, carrots are considered ‘pungent’ or heat producing, so enjoy this dessert in moderation and leave off any lemon glaze. For Kapha, desserts are best as occasional treats, as sweet things increase kapha. This said, to modify this recipe for Kapha, use vegan egg replacer, 1/4 c apple sauce and 1/4 c coconut oil, reduce sweetener and add ginger. Best to leave off the icing for Kapha. {More about ayurveda}

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Please let me know if you try out one of these recipes and what you think! Kindly posts your comments below.

 

 

 

 

10 Ways to Improve Digestion

In Ayurveda, yoga’s sister science, proper digestion is paramount to health. When digestion is optimal, we say that agni or the digestive fire is balanced. Our metabolic and immunity systems become stronger, we are energetic, we sleep well, we eliminate properly and we maintain a steady weight. When digestion is weak, we can experience any or all of the following:  gas, bloating, mood swings, weight gain, fatigue, constipation, diarrhea, congestion, sleeplessness, low libido, inflammation, emancipation, heart burn and in serious cases, anemia, irritable bowel syndrome (IBS), crohn’s disease or diabetes.

Here are some tips on how to improve your digestion, increase your metabolism and strengthen your immunity system:

  1. Start your morning with a glass of warm water. It helps to get the system going.
  2. Eat only when you are hungry. If you aren’t hungry,  your body isn’t ready for food and you will have difficulty digesting.
  3. Don’t wait to eat. Hunger is sign that there are enough digestive juices (acid) in the body to assimilate food. The body will hold this acid in the small intestine for approximately 30 minutes, after which it will be transferred to the colon and reabsorbed into the blood stream. Overtime, this can increase our general acidity.
  4. Create a routine for meals. This may seem to contradict #2 & #3, but if you make a point of eating at the same time everyday, your body will adjust and thrive with the regularity. (This is particularly important for Vata & Pitta doshas.)
  5. Take time to digest. Avoid eating until the previous meal has been digested. Allow approximately three to six hours between meals.
  6. Snacking should be reserved for when you are very hungry between meals. Constant ‘mindless munching’ strains the digestive system.
  7. Fruit is best eaten at room temperature and alone. It digests quickly and therefore, eating fruit with other foods slows its assimilation and causes it to ferment in the gut, creating gas and bloating.  (For these reasons, fruit should never be eaten with a meal or for dessert.)
  8. Avoid iced beverages or food. Cold food amd drinks decreases the strength of our agni (digestive fire) and interferes with digestion.
  9. Eat until you are three-quarters full. You don’t want to leave the table very hungry or very full. Too much food overwhelms our agni.
  10. Practice food sadhana or mindfulness when eating. Enjoy your meals in a settled, quiet atmosphere. Always sit to eat and take time for gratitude. This helps you relax and digest better. Working, reading, watching TV or excessive talking during meals create distractions for your mind and body. This hinders your ability to know when your hunger is satisfied.

BONUS:  We are each a unique composition of elements. Understanding what the best foods are for your individual constitution or dosha will help you achieve your specific health goals and stick to your New Year’s resolutions. Whether you want to loose weight, improve digestion or increase your energy level, an ayurvedic practitioner can assist you in addressing your needs.

 

Yasmin_BIOpic_web_squareMy ayurvedic practice
As an ayurvedic practitioner, I work with people simply wanting to enhance their health as well as with doctors and their patients with serious conditions like cancer, diabetes and heart disease. I design tailored food and lifestyle programs for each client. These programs may also include herbs, yoga, breathing, meditation and other exercises. Although my practice is based in Montreal, I have a satellite office in the West Island and I give consultations online via Skype.

Click here for more information about my ayurvedic services.

Contact me: hello @ yasminyoga.com

 

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Recipe: Gluten-free Vegan Pancakes

INGREDIENTS:
• 1/2 c brown rice flour
• 1/2 c chickpea flour
• 1 tbsp dry sweetener
• 2 tbsp baking powder
• 1 c milk (soy, almond, rice, coconut or hemp)
• 1 tsp ground flax + 3 tbsp hot water
• 2 tbsp sunflower oil (or coconut oil)
• 1/2 tsp vanilla
+ fruit (see below for best selection for vata, pitta, kapha)

DIRECTIONS
In a large bowl, mix all the dry ingredients first followed by wet ingredients. If you want them super fluffy, let batter rise for 45 mins to an hour. Cook pancakes on a non-stick surface or using a small amount of sunflower oil or coconut oil (for Kapha, use sunflower oil). Serve topped with fruit, maple syrup and perhaps a little soy or almond yogurt.
Bon appétit!

Modifications for Vata
People with a fragile digestive system (low agni) and tendency towards gas, bloating even constipation should use white rice and quinoa flour instead of brown rice and chickpea. Best fruits for Vata: sweet apples, pears & blueberries (all cooked or stewed)

Modifications for Pitta
People with a super fast metabolism and occasional tendency towards heartburn or loose stools should substitute ground flax seeds for ground chia seeds (less heat producing then flax). Pitta should also avoid soy. Best fruits for Pitta: sweet pears & rehydrated raisins and dates (to rehydrate dried fruit, simply soak overnight).

Modifications for Kapha
People with slow digestion and a sluggish metabolism should omit the dry sweetener, salt and oil, and favour unsweetened soy, rice or almond milk. Frying should be done on a non-stick skillet without oil. Best fruits for Kapha: green apples, blueberries, kiwi & pomegranate.

 

Please let me know if you try out this recipe and how it worked out. :)

Best-ever Vegan Banana Muffin Recipe

This is most delicious vegan muffin recipe on earth — moist, sweet, but not too sweet and super easy to make. Noe of this “mix froth wet stuff and dry ingredients separately” and then “fold them together” blah blah. I’m not that kind of cook… Plus, it’s wheat-free, egg-free, and soy-free!

This recipe make approx. 18 big muffins and takes max 10-15 mins to throw together. You can also do a half recipe easily.

INGREDIENTS

• 1/2 c coconut butter
• 1/2 c sunflower oil
• 1/2-3/4 c sucanat (natural sugar)
• 2 c kamut flour
• 1 c chickpea flour
• 2 tspoon baking soda
• 1 tsp salt
• 5-6 very ripe mashed bananas*
• 2 tsp pure vanilla
• Options: chocolate chips, walnuts, coconut, etc.

*I recommend freezing almost rotten bananas whenever you have them, so you have a good supply.

DIRECTIONS

Preheat oven to 325 degrees F (165 degrees C). Grease muffin tins or place those amazing silicone muffin cups or prepare the paper ones.

First, blend or “cream” coconut butter, oil, sweetener and vanilla. Then add dry ingredients. Lastly, mash in the bananas with your hands and stir in the chocolate chips or other extras. Scoop batter into muffin cup and bake in preheated oven for 30-40 minutes, or until it’s done. (Test with a toothpick or fork.)

TA-DAA! Perfect for a Sunday morning brunch!

PS I feel guilty about being such a bad blogger lately. I’m in the midst of producing this incredible Yoga Basics DVD series. It’s very exciting and is honestly the best thing I’ve ever created. Stay tuned. I can’t wait to tell you more about it!